Are you looking to gain weight in a natural way? A balanced diet which is made just for you is the key! In this article, we’ll delve into a 7-day weight gain diet chart. It can guide you by planning your meals and a sample chart to kickstart your journey.
Weight Gain Diet Chart
If you Are now tired of hearing comments like skinny, weak, and underweight, then you must ensure a foolproof weight gain diet chart for yourself. Having such a diet plan for yourself will make your body look attractive, fit and perfect. Moreover, such diet charts can be followed in addition to doing home workout, light exercise, going to gym or without going to gym.
Reasons for Being Underweight
In order to get rid of a problem, we must lay emphasis on its cause. Being underweight can be a bitter experience for many people, whereas some might embrace it. The reasons that are responsible for such a body structure are the following:
● Heredity
Having a family history of underweight parents or grandparents can actually transfer genes that are responsible for a thin body structure. Such people naturally have a low body mass index aka BMI.
● High Metabolism
Metabolic rate is the minimum amount of calories that your body needs at rest. This rate can vary from person to person. This is why some people have a high metabolic rate. Therefore, such people can not gain weight even if they eat calorie rich food.
● Medical Conditions
Medical conditions and problems like hyperthyroidism, cancer and diabetes usually type I lead to a faster metabolism which eventually leads to weight loss. Furthermore, many infectious diseases also contribute to weight loss.
● Eating Disorders
A healthy mind can make way for a healthy body. Thus, Mental health is crucial. The main Eating disorders that cause weight loss are anorexia nervosa and bulimia nervosa. In the former case, the person has a very low body weight. Still, the person is scared to gain weight. On the other hand, in the latter case, the person would eat a proper meal and later puke it out.
Moreover, mental health problems like depression can also lead to a lot of weight loss for a person. Depression often comes with a rapid loss in appetite which affects health.
If your BMI is below 16, please visit a dietician or Doctor.
How to make a diet plan if you are underweight ?
The first step is to set an aim for yourself. It must be realistic. Find out the amount of weight you want to gain in a time period.
Secondly, set the aim of regular calorie and protein intake.
The third step is to include healthy food products that can help you meet the daily calorie and protein requirement.
Make at least three major meals in your diet chart that comprise breakfast, lunch and dinner.
Add other side dishes like smoothies, salads and shakes in between the meals which help you to achieve your desired goal.
Stick onto the diet and wait for results.
Things that you need to make a foolproof weight gain diet chart
weight gain diet chart
In order to make a diet chart effective, you must choose the right foods. They should be of proper nutrient ratio. So, to gain weight in a short span of time, you need to have these things in your diet.
Foods that have good calorie
You can gain weight by eating good foods. They have healthy fats. This can help you.
1. Dairy
You can eat Full fat dairy products. They are very versatile. You can couple them with a number of products. You can make high calorie smoothies from them. In addition, you can add whey protein powders to them. It can help you gain mass and muscle. Full fat yoghurts have good gut bacteria and minerals. They also have proteins. Its consumption leads to an improved immunity, strong bones, muscles and joints along with mass gain. You can have them in your smoothies, and in protein shakes.
2. Potatoes
Potatoes are high in starch which can help you put on some healthy fats. Adding potatoes to any dish will make it better for weight gain. You can eat potatoes in boiled, roasted or baked forms.
3. Rice
Rice is something that people consume on a daily basis. Moreover, rice can be paired with any vegetable or dish and can be eaten as a very good source of calories. It has been found that 100 g of white rice provides 130 calories of energy and 28 g of carbs which makes them an important constituent of every weight gain diet.
4. Fruits
Fruits that are rich in calories include avocados and mangoes. Avocados are one of the richest sources of energy with 160 calories of energy and 15 g of fat per 100 gms. Avocados can be consumed in diced forms or guacamole and even as avocado smoothies. Mangoes are not only yummy in taste but also rich in calories, fruit sugar, minerals, vitamins and what not. so, if you are looking for a source of gaining weight, which would also satiate your taste buds, then adding mangoes to your diet chart in the form of fruit, salads, toppings, smoothies and shakes is the best option.
5. Nuts
Nut butters like peanut butter, almond butter etc must be considered in the diet plan for a surplus of calories. These products add high amounts of calories and help in faster results. Moreover, Two tablespoons of peanut butter contain 191 calories and 7 g of protein which can do wonders if taken regularly.
Foods that have lean proteins
Protein
In order to get a healthy body, you must include protein in your diet chart. Having protein helps in building muscle mass and gaining weight in a healthy way. Some of the richest sources of proteins are listed below:
Non vegetarian foods like chicken and meat are best known for building muscle mass. Chicken breast, chicken thighs, meat, mutton, ground turkey etc are some of the animal proteins that can be included in the diet.
100 gms of fish like salmon gives 142 kcal of energy and 20 g of protein. In addition to this, consumption of fish also leads to a healthy skin and good heart health. Fish can be eaten as steak or in cooked forms to complement your weight gain diet.
If you are looking for a food that is moderate to low in calories, but rich in protein, then legumes and lentils are all that you’re looking for! It also includes beans and peas which are a great way to add plan based protein to your diet especially for vegan and vegetarian people. Sprouts can be considered as a very good option for breakfast. They are easy to prepare and can be consumed as salad or by slightly cooking in olive oil.
Protein smoothies that you can easily prepare at your home are the best source of proteins without any unhealthy fat and sugars. They can be consumed as pre-workout or post workout meals or during any time of the day. Moreover, smoothies can be regarded as one of the best ways to complete your diet and reach your regular calorie and protein goal easily
Dry fruits like almonds, cashews, raisins, dried coconuts and dried apricots will fuel your diet with loads of calories and healthy carbohydrates. They can be carried even in pockets to serve the purpose right wherever you go. Moreover, dry fruits like dates can help whenever you get a sweet tooth. The impeccably sweet taste can satisfy your craving with simple and healthy sugar it contains.
Whole grain cereal bars can be added to your diet for meeting the calorie requirement in a convenient way. They can be bought from the market or can be prepared at home. These bars usually contain dry fruits, cereals, berries and nuts mixed thoroughly. You can add Maple syrup or honey for taste.
There are junk foods that have a lot of calories. But don’t be fooled by this. They are still bad for your health. It can lead to unhealthy fat in your body.
Things to remember while following a Weight Gain Diet Chart
Gaining weight is not a hard task if you keep the following tips in mind. These tips will also help you to get the expected results as soon as possible.
● Consistency
Consistency is the key for best results. Therefore, Stay patient and consistent with your diet plan.
● Patience
It is not a miracle that will happen overnight but is rather an actual process that would take days to happen. So, be patient and wait for results.
● Strictness and discipline
Be strict to yourself in order to achieve your goal of your dream body. Stick to your healthy diet plan and say no to junk food.
● Regular exercise
The diet plans work the best and fastest with appropriate exercises that target the various muscles and parts of the body. This way, you can get healthy fat at the appropriate places within a few weeks. You can add resistance and strength training for better results and a muscular body.
● Stay hydrated
Drink a lot of water. It is good for the body and the skin. You will get faster results by this. You should drink 2-3 liters of water daily.
● Regular sleeping schedule
You must have a good sleep cycle. It can help you build muscle. Thus, sleep is vital for gaining weight.